Context: Practice – knowing how long to rest between attempts of difficult movements (like muscle ups)
Skill Practice Warm Up: Spend 8 minutes working on rope climb progressions (lay downs, rope assisted pull ups, switching feet, legless, weighted, L-sit, etc.)
Strength: 4×6 Deadlift (same weight across, 75-85% of max)
Super Set: 4×6 strict handstand push up for depth (or progression, make sure it is deeper/heavier than last session)
Metabolic Conditioning: “Open 16.3”
AMRAP in 7 min
10 power snatches (Health: 35#/45#, Athletic: 45#/55#, Performance: 55#/75#) or 15 American KB swings (26lb/53lb*/70lb)
3 bar muscle ups (Health: jumping chest to bar, Athletic: 5 chest to bar, 5 kipping ring dips, Performance: 3 bar muscle ups)
Scaling Guide: 3-8 rounds, about 1:30 per roundC
Coaching Tips: Snatches: Using a slightly closer grip will save the grip strength on this one as well as keep people from bending over as far (which will add up over time). Make sure to use a good hip ‘pop; to get the bar overhead and try not to do too much pressing out. That press out could be costly for the muscle ups in later rounds. Go for big sets here unless you really need a long rest between sets of bar muscle ups. If you can’t walk straight from a set of snatches and go right into your first bar muscle up, you may need to break up the snatches up more. Consider dropping at 5 snatches, getting chalk, then doing 5 snatches and hitting the bar MUPs right away. Another way may be 4, 3, 3, then right into the MUPs.
Focus on efficiency for most of the reps. Being sloppy early on will cost dearly in the later rounds. That said, on the last reps/round, don’t be afraid to ‘win ugly’ and just get it done. Bar Muscle-ups: The key is to use the hips and hollow position to get way over the bar and avoid pressing out at the top. This is more of a ‘glide inspired’ version that is CrossFit legal as long as you keep the HEELS below the plane of the bar. Make sure the judges know that if the toes break the plane the athlete is still good. Bending the knees slightly will help keep the feet low and prevent no reps.
‘Chicken wings’ should really be avoided here. They are extremely dangerous for your shoulders (especially under fatigue) and can tear some very important structures. Ones that will need surgery to be fixed. If an athlete is doing chicken wings, it is most likely because they aren’t getting their hips high enough before the transition, and they aren’t using a good rigid hollow body to let the weight of their legs push their head and shoulders over the bar.
Optional ‘Cash Out’ or Hypertrophy: 21-15-9 wall ball and ball slam, OR 3 sets of 15 single arm db bent over row in a super set with 12 weighted box step ups